Pelvic Floor Exercises for Men - Benefits and How to Guide
Pelvic floor exercises are often associated with women’s health - particularly as women are more likely to experience pelvic floor issues during key life stages like pregnancy, childbirth, and menopause. The reality is that men also have a pelvic floor and can also experience similar issues with this group of muscles, leading to problems with bladder control and sexual function.
Pelvic floor exercises for men (also known as kegels) help to strengthen this often neglected part of the body. Qualified physiotherapists often prescribe pelvic floor exercises for men to manage incontinence, bowel issues, or sexual dysfunction.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles located at the bottom of the pelvis, stretching from the pubic bone to the tailbone (coccyx). The pelvic floor supports bowel and bladder function, as well as sexual sensations and function.
The function of these muscles can be ineffective if they are weakened or held too tight. This can be due to ageing, prostate conditions, high-impact exercise, or heavy lifting. Men can experience issues in bladder control (leaking urine or frequent urges to go), bowel control and constipation, pelvic pain, as well as difficulty with erectile function.
(When these muscles are weakened or stretched too tightly due to ageing, high-impact exercise, or heavy lifting, men can experience issues in bladder control (leaking urine or frequent urges to go), bowel control (persistent constipation), and difficulty maintaining an erection.
For many men, the idea of pelvic floor related issues and exercises feels slightly embarrassing. While it can be uncomfortable to discuss these issues with your doctor or health provider, it's important to know that these issues are more common than you realise.
Benefits of Pelvic Floor Exercises for Men
Increased bladder control
Performing pelvic floor exercises will gradually restore better control of your bladder. It is effective in treating stress incontinence (leaking urine when coughing or sneezing) and urge incontinence (feeling the frequent need to urinate).
Increased bowel control
Strengthening the pelvic floor muscles through these targeted exercises can also address bowel control issues, such as unexpected leakage, difficulty holding in wind, or the sudden, urgent need to go.
Improved sexual function
Sexual dysfunction conditions like premature ejaculation and erectile dysfunction are closely linked to the pelvic floor. Pelvic floor exercises are effective at restoring erectile function and managing control of sexual sensations.
Pain and tension relief
Like any other muscle in the body, the pelvic floor can become strained due to improper posture or overuse. Pelvic floor exercises include stretches that release tension, alleviate pain, and improve flexibility in the pelvic area.
How to Perform Pelvic Floor Exercises
The first step is to identify which area of the pelvic floor needs to be worked on. You can do this in several ways:
- Sit or lie down with your legs relaxed. Try to squeeze the muscles around your anus as if you are holding in wind. You should feel a gentle tightening around the bottom of your pelvis.
- When urinating, try to stop the flow of urine mid-stream. Doing this engages the front area of your pelvic floor muscles. (only perform this every now and then).
In both cases, you should not be squeezing your buttocks, holding your breath, or tightening your stomach. The idea is to isolate your pelvic muscles so that you become familiar with what the exercise feels like when done correctly. If you are unsure, work with a qualified physiotherapist for proper instruction on how to identify the right pelvic floor muscles.
Pelvic floor exercises for men can be done anywhere, even while sitting, and don’t take long. Performing pelvic floor exercises consistently will gradually improve the function and strengthen these muscles.